6-Pack Abs In 10 Minutes: Core Workout

Why Do a Boxing Ab Workout?

From the ability to take a good body punch to getting the most power out of your own shots all depends on your core strength. Any athlete knows that training the muscles surrounding the abdomen (the “abs”) is key to power, strength, and development.

This 10 minute ab workout can be used by boxers at any level. Adjust the workout and rest intervals to meet your fitness level. Remember, an ab workout is only one part of core training for boxing. It also takes dedicated effort, time, and a smart nutrition plan to achieve your "6-pack".

Core Warm-Up

Boxing abs exercises are usually done at the end of a training session, right before your stretch and cool down. You can incorporate this workout into your routine whenever, as long as you make sure to warm up for a few minutes before your start going through the exercises. As we say at FightCamp, “#endwithabs”!

Core Workout

This abs in 10 minutes workout is broken down into 20 second active intervals, each followed by 40 seconds of rest.

Sit-Up Punches (20 seconds)

This is the most common sit-up for boxing abs exercises. If you're still working towards a full sit-up, you can modify it with a basic crunch.

• Lay on your back with your feet straight up in the air

• With your boxing guard up (fists under your cheekbones and elbows close to your body), do a sit-up

• At the top of your sit-up, throw a quick jab-cross (1-2) punch combination

• Return to guard and come back down

• Repeat for 20 seconds

Rest (40 seconds)

Flutter Kicks (20 seconds)

• Lay on your back, with your feet straight up in the air

• Lay your arms down at your sides

• Holding your abs tight, raise your legs up 6-8 inches off the ground, keeping them straight

• Keeping your legs elevated, kick your legs in a flutter motion up and down

• Continue for 20 seconds

Rest (40 seconds)

Criss-Cross Kicks (Scissors) (20 seconds)

• Lay on your back and spread your legs about shoulder-width apart

• Lift your legs slightly off the ground

• Bring your legs back together, and cross one leg over the other

• Spread your legs out again

• Cross again, but this time, reverse which leg goes on top

• Repeat for 20 seconds

Rest (40 seconds)

Low Plank (20 seconds)

• Start on your hands and knees

• Lower down onto your elbows and forearms (feel free to put added padding underneath for more cushion)

• Extend your legs back until your body is completely straight in a forearm plank position, careful not to sink your hips and put pressure on your lower back

• Hold for 20 seconds, keeping the core tight

Rest (40 seconds)

Cross Mountain Climbers (20 seconds)

• Start on your hands and knees with your hands directly beneath your shoulders in a push-up position

• Draw your right knee up towards your left shoulder, then back down

• Repeat with your left knee towards your right shoulder

• Continue to “run” and alternate right and left legs for 20 seconds

Rest (40 seconds)

Russian Twists (20 seconds)

• Start in a sitting position with your upper body at about a 45º angle to the ground, with your feet raised slightly

• Keep your back straight and your head up

• Stretch your arms forward (parallel to the floor) and bring the palms close together

• Move your arms in an arc towards the floor on your left side (get close to the floor but don't touch it)

• Return the arms back to center

• Repeat on the right side

• Continue twisting side to side for 20 seconds

Rest (40 seconds)

Leg Raises (20 seconds)

• Lay on your back, with your feet straight up in the air and your arms down by your sides

• Slowly bring your legs down to the ground

• Lift them back up into the air

• Continue lifting and lowering your legs for 20 seconds

Make sure your entire back remains in contact with the floor during the movement.

Rest (40 seconds)

Crunches (20 seconds)

• Lay on your back with your knees bent and your feet planted on the floor

• Place your hands behind your head

• Lift your upper body up, using your core muscles, without activating the muscles on your legs

• Lay back down

• Repeat for 20 seconds

Rest (40 seconds)

Heel Taps (20 seconds)

• Lay on your back with your knees bent and your feet on the ground

• With your arms down by your sides, lift your head and shoulders a few inches off the ground

• Stretch your left hand down to touch your left heel, bending at the waist

• Return to center

• Stretch your right hand down to touch your right heel, bending at the waist

• Return to center

• Repeat for 20 seconds

Rest (40 seconds)

Bicycle Crunches (20 seconds)

• Lay on your back with your legs in the air, knees are bent at 90º

• Lift your head and shoulders slightly off the ground and place your hands behind your head

• Extend your left leg and at the same time bring your left elbow as close to your right knee as possible

• Return the left leg in the starting position as you extend the right leg and rotate your torso to the other side (right elbow trying to touch the coming left knee)

• Repeat for 20 seconds

For a faster recovery, we recommend finishing the workout with a nice cool down routine. That's it! You did it! Congratulations!

If you find this abs in 10 minutes routine too hard or too easy, you can alter the active and rest intervals. This boxing ab workout can easily be done in the gym, at home, or while on vacation.

For more core training for boxing, check out FightCamp Trainer Flo Master's advice on getting a 6-pack and FightCamp Trainer Coach PJ's Manny Pacquiao-inspired 8-minute core workout on our YouTube channel and blog.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”

Related Articles

TOP 6 (SIX) FAQs: How To Get Six Pack Abs
Why You Should Cool Down After a Boxing Workout